3. Acclimating yourself to the heat by allow several days to elapse before practicing in full gear. This would especially apply to goalies with regard to their pants, chest protectors and helmets.

4. Take frequent breaks to consume fluids in an effort to keep your core body temperature from overheating.

5. Remove helmets, gloves and loosen any additional pads to allow for adequate air circulation.

6. Find shade during your breaks under a tree, behind a shed or under a tent. This will aid in cooling down your core body temperature.

7. Notify your coach, athletic trainer, teammate or parent if you’re feeling dizzy, faint or nauseated. These are heat related symptoms which require immediate attention. Other symptoms would include a headache, lightheadedness or vomiting.

8. Listening to your bodies warning signals. For example, feeling sluggish and tired is a symptom associated with dehydration and therefore “working through it” would be the incorrect thing to do.

9. Speak-up! Don’t be afraid that your coach or teammate will give you a hard time for taking a break. Everyone’s body functions differently and no one know your body better that you. It’s not about being “tough” it’s about being “Smart”.

10. Drink before, during and after you’ve finished practicing, conditioning or participating in a game. You should continue to consume fluids until your urine is clear. Gold or yellow color urine indicates that your body is in need of fluids so keep drinking.

The first step in treating dehydration is prevention. Knowing the signs and symptoms associated with dehydration will better prepare you for those hot days on the lacrosse field. As previously stated, it’s not about being “tough” but rather being “smart” while playing in the heat.

Keith Abrams is an experienced athletic trainer with over 15 years of service to his profession. The majority of his experience is within professional sports where he spent 10 years working in Major League Baseball and the National Football League. He is a member of the National Athletic Trainers Association, National Academy of Sports Medicine and holds current certifications with the American Red Cross. Keith is now the owner of Athletictrainer4hire.com and enjoys working youth sporting events. Comments or questions? Email Keith Abrams at kabrams@athletictrainer4hire.com